Protein Supplementation

The biological value in whey protein enhances the body’s ability to absorb essential amino acids after resistance training decreasing the athlete’s recovery time. When athletes combine whey protein and creatine monohydrate they expect “a greater increase in lean tissue mass and muscular strength than supplementations with whey protein alone” (Burke, Chilibeck, Davison, Candow, Farthing, & Smith-Palmer 2001, p 350). Exogenous Cr supplementation increases the body’s Cr levels until saturation occurs. This saturation of Cr increases the PCK shuttle continuum allowing training intensity, volume, and duration of the exercise the athlete is performing to continue at a maximum rate. Any excess Cr in the blood is cleared through sweat, urination or renal filtration. Measurements in strength and peak torques of athletes supplementing with whey protein and creatine monohydrate (WC), whey protein (W), and a placebo (P) were taken. According to Burke et al, (2001) “repeated measure analysis of variance was used to assess changes in body composition, strength, and peak torque for the three groups (WC vs. W vs. P) across time” (p. 354). A twelve week strength training program was constructed and consisted of a “4-day split routine involving whole body musculature” (Burke et al, 2001. p 352). Subjects used detailed training logs to compare progress over the 12 week experiment. The end result from this experiment shows that subjects who “supplemented with both creatine and whey

About majority of the human muscles are made up of protein. Protein intake is applicable in those scenarios where an individual is not building muscle fast enough. For a proper dose add 1g or protein per pound which means if you have 150 pounds you must consume 150 g of protein each day to accelerate the process of muscle building. The dynamic behind it simple, protein synthesis in muscles when get started you will ultimately begin to develop new muscle mass. In case if you perform heavy workout, things will be ideal for you.

You will need more protein if you are in great bodybuilding or an active athlete. If you are a person who is not very active, you can get your protein needs from exercise and the foods you eat. The necessary proteins are based on many factors such as your body weight, your target goal, how long you are and how much you train and how often you train. These factors dictate how much protein is needed for your body. The truth is not an answer for how much protein it takes for everyone. The actual protein requirements are based on activity levels and individual needs.

They discuss a few different studies that have been down, one of which was done by adding protein to a carbohydrate sports drink. In this study cyclists were given the carbohydrate sports drink, a placebo or the carbohydrate sports drink spiked with protein. In this study it was found that there was no benefit to having the additional protein in the drink during exercise. And although there have been studies with opposite results, they have yet to replicated (Gibala). They also discuss the importance of athletes finding receiving the best information when they are conducting their own research when it comes to protein. They suggest that athletes find credible sources when using the Internet and/or finding a certified

Athletes need a lot of nutrients to help refuel the energy they burn out to keep them going. Depending on a person’s size, age, or what type of athletic sport they participate in determines how much nutrition they need. Some sports require less energy than others, so you will not want to exceed the amount of nutrients you actually need if you’re not burning a lot. Not taking in enough energy can result in loss of muscles, loss of bone density, injuries, and illnesses that can lead to very long recovery times.

The body needs protein in order to build good muscle, the intake of protein in your regular diet is not sufficient to do the job.

When people make claims like this it can be harmful to the public because this may lead them to believe that there is no limit to how much protein one person can intake, which is not true. Most people who exercise fairly regularly use at least one protein supplement to complement their workout. The evidence supporting the claim that there is no limit to the amount of protein someone can take is unfortunately not true. The most commercial brands of protein will include numerous different free amino acids. P.J. Garlick collected a list of negative effects linked with an overload of amino acids in the blood. These effects consist of various kinds of brain damage, nausea, depression and decrease of intake of

The amount of protein taken differs by varies individuals. However, many protein misconceptions come from people close to us. According to Duellman, Lukaszuk, Prawitz, and Brandenburg (2008) coaches, parents, and friends in general, could mislead athletes. This fosters wrong ideas about the amount and benefits of protein conception which makes athletes believe that consuming a large amount of protein will aid with muscle gain and strength. When coaches guarantee better performance and higher muscle mass, athletes cannot but head towards the protein supplements. However, what coaches fail to acknowledge is that consuming a high dose of protein can be dangerous (Fox et al., 2011).

High-protein diets have recently been proposed as a new strategy for successful weight loss. However, variations of these diets have been popular since the 1960s. High-protein diets typically offer wide latitude in protein food choices, are restrictive in other food choices (mainly carbohydrates), and provide structured eating plans. They also often promote misconceptions about carbohydrates, insulin resistance, ketosis, and fat burning as mechanisms of action for weight loss. Although these diets may not be harmful for most healthy people for a short

Supplements such as micronutrients (vitamins and minerals) and protein can assist with the enhancement of bodily functions by providing nutrients that is missing in an athlete’s diet because of inadequate intake, allergies or restriction of consumption of certain foods. Adequate consumption of micronutrients

Most people involved in bodybuilding or fitness, simply does not know how to take sports nutrition. More often than not they are interested in what kind of supplements to take and the best (correct) way to do it. This article will tell you when to take some popular supplements and how to make the most of them. There are 3 types of known and proven supplements for a set of lean muscle mass and strength, namely, protein, creatine and glutamine. But what is the best time to take these supplements? How to take protein The most important time for proper protein intake - immediately after the workout 40-50 grams. Muscles are like a sponge, they need instant power for recovery and growth. Next in importance is receiving protein - 20-30 grams before

There are actually two kinds of protein diets. There is the low protein diet which (as the name implies) entails the person to limit their protein intake; and then there is the high protein diet which is the exact opposite of the low protein one. It should be noted here that both of these protein diets are very different from the protein rich Atkins diet. For one thing, the Atkins diet is both low fat and calorie-controlled, while the 2 aforementioned are not.

Muscle protein synthesis is a common term used in the lifting world. Often people do not actually understand what this actually is. Muscle protein synthesis is a natural process that our bodies go through after any type of work the muscles do to repair, grow, and become stronger. While weightlifting, muscles are breaking down, becoming damaged and our bodies repairs itself through muscle protein synthesis. After leaving the gym and eat protein the body takes the protein and moves it into the cells to repair it. This window will last between 36-48 hours until the muscle is rebuilt and recover, experienced lifters will have a shorter duration (Leal). As long as loads are stressing the body it will respond with muscle protein synthesis.

Nutrition plays an important role in three aspects of training nutrition for strength-power athletes: fuelling of sport-speci c and strength training, recovery

According to the article, “Protein and the Athlete-How Much Do You Need?” athletes who consume a huge amount of lean protein will not equate their feature with a toned body. It is mention also in the article that it